| Location: Logan,UT,USA Member Since: Dec 15, 2009 Gender: Male Goal Type: Other Running Accomplishments: PRs after age 40:
5k 15:15 Running of the Leopards.
8k 22:21 Alta Death Dash
10k 33:02 Des News
Half Marathon 1:10 Timp Half
Marathon 2:32 Ogden
First solo R2R2R Bass Trails Grand Canyon
First R2R2R Grand Canyon Toroweap Overlook
Short-Term Running Goals: Not be fat all year Long-Term Running Goals: Smell the dirt, feel the mountain, taste the wind. Personal:
"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2403.61 | 259.35 | 69.44 | 12.01 | 2744.41 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run early New Years morning in Idaho Falls at about 0 degrees F. Then back for an hour and a half of raquetball with my brothers. Great morning! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 40 min on the Stairmaster |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Good hour on the Stairmaster |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run outside of Montego Bay, Jamaica. This run hurt but it's time to get running again regardless. Great article in Running Times interview with Malcome Campbell. I think it's going to be my goal to beat him this year in one of the nationals. The trick is going to be to figure out how to plan it. Oh, and run dam fast... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 18 on the bike. Old POS from the hotel but so cool to be out in the warmth. I'm going to count half mileage for today and tomorrow on the bike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 30 mile bike ride in Montego Bay. Just amazing day. Incredibly the 84 degree weather annoyed me. Can't wait until I get home tomorrow and get to run in Logan's inversion. -11 degrees there |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 30 minute lift routine. An hour ten in the pool running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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30 minute lift routine, 60 minutes intervals in the pool.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long cross country ski morning. Beautiful day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another hour run in the pool. This is killing me.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Actual run outside. Freakin cold |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran the 3 mile loop from my house. Just wanted to get another actual run in, a break from the pool. -11 degrees F today though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Working all day. One of those days that there isn't a minute left to run... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Standard interval run in the pool and 30 minutes of lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hour pool run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| One hour pool run in the morning and some lifting, one hour pool running in the evening |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| One hour on the elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skiing all day with the kids |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| One hour pool run followed by 30 minutes on the stairmaster. Ankles really hurting today. Almost feel like taking some time off completely by working out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Extremely boring miles on the elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of running in Kansas City this morning and really smooth. No heel pain at all. Today I decided its time to take a break from running. I got through my last injury, I feel good, and its time to spend more time with the fam. I'll pick it up again in a month when running season is upon us. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Three days backpacking in San Sebastian del Oeste, Mexico. 37 miles and just awesome. Very rare to have time without the kids or work lately. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I got in a sweet 12 miler on cross country skis today heading up from Mantua towards Ben Lomond Peak. Beautiful day! I also noticed today that the "new" Salt Lake Marathon cut their prize money in half from last year and deleted masters money. In addition, they are not finishing in the Gateway like last year. I asked why on their facebook page and the question was deleted in exactly 1 minute 23 seconds. :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I hiked 22 miles of the Santa Ana mountains today. An all dayer up over Santiago Peak, hitting snow at 4,000 feet which was a surprise in Orange County. I hiked the last 10 miles wearing a garbage bag.
I also finally got up kiteboarding today. This sport has kicked my butt, three lessons just to get up on the water and learn to turn. I'm getting old.
Yep, another tough day at work... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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A long morning in Detroit and I thought this might be a good time to start some running again. I dragged myself down to the hotel workout room since it was cold out and hopped on the treadmill. After three miles I couldn't take it anymore! I just have zero motivation for any running right now, especially on a hamster wheel. But I did log some miles for the mileage board!
I'm thinking next Monday will be the perfect time to start some training. Good news is that I have a great hiking trip planned for Arizona Wednesday.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A great trail day. With a day off and no kids I grabbed my tent and hopped a flight to Phoenix last night. I've been wanting to hike the Four Peaks trail since I fly over the mountains on the approach into Denver and they are the highest in Maricopa Coun ty at just about 8,000. The hike is about 16 miles long with a 6,000 foot climb. I had a Jeep reserved but when I got to the counter they had replaced it with a minivan, brand new, 659 miles on it. I aged that thing 5 years today.
The Four Peaks Wilderness Area is at the end of a 20 mile road as remote as anything I've seen. Pure Hell in a car. I camped at the 2,000 foot level for the night. The temp was 35 in the morning but with crystal clear skies I knew it would warm fast and just put on shorts and a shirt. But after a mile I hit snow, deep, and I could either turn around for warmer gear or turn this into a trail run. It ended up being a pretty cool run for Phoenix; blazing sun in 18 inches of snow. When I hit about 6,000 feet it got cold fast and was no longer a hike, the last part of this trail is Class 4 up a scree filled ravine. (In the summer) The problem was, all the snow was collecting in there from the surrounding rocky peaks and I went right up to my waist in it. In running shorts. So I had to climb the east face. I was shaking pretty good by the time I got on top and couldn't get feeling back into my fingers. No way I could climb that face back down. I was much too cold, so I blasted down that snow chute. I couldn't feel my legs either now, but 1,500 feet lower it warmed up as fast as I was hoping it would and I was back to running the trail. Pretty lucky to reach that peak today.
I then drove over to Fountain Hills and hiked the Sonoran Trail on the West side of the Mcdowell Mt Regional Park. It was close to 75 degrees F on this trail, so a nice change. At a local bike shop the owner said this trail eventually climbed the highest peak overlooking Fountain Hills. But after 3 miles it was obvious that it only circumnavigated the mountain so I jumped off it and headed straight up the mountain. Pretty soon I came across a rocky trail that went straight up and it had to be close to 50 degrees incline. One of the best running mountains ever! I've got to find this trail on a map. In all, 22 miles of trail today. Dawn to dusk. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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This is a test today to see if Jake's paste method for putting pics on FRB works.
Ha Ha! He's a genius! This is my GPS track from Google Earth of my climb up the West face of Brown's Wednesday. I had to go all over that mountain to get up and down it, around all the ice and snow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
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Today is my start of training, time to run! With a few days in Costa Rica I hit the soft trails South of San Jose. This is a really slow (9+ min pace) long run. It was good to see that I can still do these, although slow and a bit painful. It does set a benchmark for me to start from. Ogden marathon is my training goal so it's crunch time. Checked out my weight too, and at 165 I have some work cut out for me...
Here's a pic of the usual gear I take on central America trails, hiking or running.
Also, the Talamanca Trail that I'm covering.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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8 miles early morning in the sun pushing a bundled up kid in the stroller! Sweet! 7:35 pace and really feeling the long, slow trail run.
10 miles after lunch at 7:45 pace.
Did some lifting but very sore chest and back from the trail. What's up with that? Two days that I've actually felt like a runner. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Doing a cross country ski outing with the kids today. So day off from running. I'm hoping that they see the fun in doing this kind of thing outdoors. They have really been complaining lately that "dad's house" has no television. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Spent the day in Clearwater, FL. This is where Im bringing the kids for Spring Break this year. Home of Winter the dolphin. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles at home along the Bonneville Shoreline Trail. Pretty sore from two days of sitting on my butt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles today on local roads. 7:45 average. We are heading down to Phoenix tonight for a few days of horseback riding and some trails. The kids have said they want to climb Camelback peak the entire way so we will be giving that a shot tomorrow. I feel pretty good for the first week back into running, definetly still have some cardio from all the hiking and skiing. I'm thinking if we have the time I'll get up and run the Mountain to Fountain 15k Sunday morning. It would be a good way to shock some speed work into my system and see just how bad off I am. I did lose 2lbs this week though so that's going good. It might be entertaining to see how a run like that goes at 165 lbs and no real running yet. Plus, the number one Master in the USA, Mbarack Hussein is running it, and Joseph Ekoam (number 3?), both naturalized US citizens from Kenya now running as US Masters. Could be fun to meet both of them. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy trail run on Cholla Trail, Phoenix in between horseback rides with the kids. Today we did our hardest hike together, Camelback Mountain. The kids, 7 and 11 years old now, started complaining about an hour and a half into it. It was pretty hard. After two hours they really got into it though. I think they could see that we were climbing a mountain finally! We started passing groups of climbers, which they loved. Classic to see the looks on the faces of hikers resting when these two girls hiked by them. :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I had to decide if I wanted to spend the morning getting to a race or spending it with the kids, and I just didn't feel like trading the time with them so I missed it. This is the second time teh race director got me into this race and I didn't make it so that might be the last. At least I was able to get up early before them and get in my normal, lazy, eight mile hour run. When we watched the sun come up together on another beautiful Arizona morning it made it worth it anyways.
We will be hiking the Superstition Mountains today. One of the my personal favorites and then heading home on a late flight. Really late now due to one of the stupidest ideas still around, daylight savings time.
My flight schedule for the rest of the month is four day overnights in Cabo and Costa Rica. Amazing month. I'm putting together my plans for running Cerro Chirripo, the highest mountain in Central America. It's not unusually high at 12,500 feet, but you can gain this altitude from sea level, which is very unusual for a mountain run. That's a serious net elevation gain. It's also appealing that it has not seen snow in over a hundred years. My last two trail runs have been in the snow...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy morning run, 1 hour of lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16 hour work day. No time for a run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy long run in Grand Rapids. Cold as &%$#. About 8 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| A full day of work today but with a couple of two hour breaks. I ran the 7.5 mile loop south out of the Denver airport on the morning break and then again in the afternoon. Great way to make the day go faster! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long easy morning run down to Little Corona Beach in Orange County. I was hoping to get some diving in for a few minutes and so I packed my fins and things and hauled them along on my back. But I pansied out when I found out how cold the water was. It has been good to get in some decent running this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7 miles in Chicago this morning in blowing snow. 7 miles tonight in the setting sun in Cabo San Lucas. Perfect night for a run. I'm getting up early to watch parts of the Cabo Ford Ironman tomorrow morning and then getting in a good afternoon run on the trails of the Sierra de Laguna range. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice run along the Laguna Trail, Cabo San Lucas. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Cold run along the Bonneville Shoreline trail and then to the gym for some lifting. I just got my permits today from the Costa Rican Forest Service for Cerro Chaco so I'm heading down tonight for the next four days for some serious trail running. This will probably mean sleeping in a Jeep a few nights. Good news is I was able to pick up the flight down so I'll be "at work" getting paid. Can't complain about that. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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I headed out today into the Talamanca mountain range South of San Jose, Costa Rica. I've been trying to get to the highest peak and have failed twice. Today was the third time. It's along run to get to the mountain and the problem is just bushwacking your way up this sucker as you run. I hit a few 15 minute miles going up and down this today and my heart rate was maxed doing that. The trail I've found up just gets so overgrown that you would need a machete to get any further up. Today I had ran out of water and already was showing over 10 miles on the GPS so I had to turn around. Really hot day today, 85 degrees. Lack of enough water did me in on this run. Looking at the GPS track back at the hotel I could see that I was pretty close to making it this time. :-) This run gains 3,000 feet. Tomorrow, if I can drive halfway down Costa Rica and back, I'll try and do Cerro Chirropo.
On a separate note, pretty frustrating today to be at probably the worst shape in the last two years. 10 pounds of lazy fat is no fun hauling around and you really notice it on these long trail days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.70 | 0.00 | 0.00 | 0.00 | 24.70 |
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I got up early today to head down south to run the Cerro Chirropo trail, highest in Costa Rica, but when I looked at Satellite weather pics there was a lot of clouds already forming there and I really didn't want to drive three hours to do a long run in the rain, in the rainforest. So I decided to run the mountain trail that I had done yesterday and try again to reach the top. I was much stronger today and it was cooler so by the time I got to the trail (4 miles) I felt pretty good. But this mountain gains 4,000 feet quick and it really kicks your butt. Today I actually found a trail though, marked by red arrows on rocks every now and then so I was able to make some time. Then I lost the trail about mile 9 and was heading up a riverbed and climbing ridges whenever I could find them. it was pretty cool to be running in so many different levels on the trail; rainforest, pine forest, fern and plant covered trails. I had a Go Pro camera so I finally got some video of the trail running here and I'll post a link to some of the video.
This run was long, six hours. Pretty much the limit of my endurance with only a package of oreos in my pocket. I went through four water bottles going up and was able to grab two more at a little store in the first city going down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy neighborhood run in Logan. Pretty stiff today and legs covered in insect bites and scratches from the last two days. But otherwise I feel like it's time to get running again, the plantar stuff seems to be doing fine. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run, feeling it today! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| The kids begged me yesterday to do a pajama breakfast at Angies, our fav breakfast place here, so we spent 2 hours there today. Lots of fun and good to have a Saturday with nothing going on. We then went to the gym and they went swimming while I got on the treadmill. I just cannot stand treadmill running this year and had to quit after 4 miles and join the kids. I did get out again in the afternoon for another 7 in the snow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day with the fam. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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It took two hours today to get the kids ready for school. Lost my run time. Then at work for 14 hours dealing with weather across the US. Loving Spring... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.40 | 0.00 | 0.00 | 0.00 | 28.40 |
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Really nice long run outside of Seattle along the Puget Sound. I covered the trail systems of the Des Moine, Saltwater, and Tanoca parks. Since so much of my running has been slow easy today I put in 10 miles at 7 min pace right in the middle. Still pretty much a slow run but getting stronger.
A few pics from the Saltwater Trails today:
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Tacoma, WA. Surprised today that my nagging injuries were not increased by the run yesterday. But I am totally wore out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 5.00 | 0.00 | 21.00 |
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Crazy day. Coming through Salt Lake this morning we had a hydraulic leak and had to call maintenance out to the plane. After an hour it was evident that this was going to be an all dayer so I called the company and got a hotel for the day. Then I called Rob M for a run but he claimed to have just got back from a 15 miler so I headed out myself up city creek canyon. I needed some running today at a fast pace since I have been running so many 9-13 minute trail miles for months. So I did 6 miles up and ran down for 5 miles as fast as I could. 5:47, 5:27, 5:21, 5:25, 5:23. Totally downhill but still felt good to go that hard. Cooled down for an easy mile.
Called the mechanics and the plane was still down so I went to a diesel cat engine class over at Wheeler Machinery for four hours that I have had on my schedule for months. Plane still down, so I went on a Tempo run along the Jordan River Trail. Not fast, but hauling for me right now. The first half mile I was limping with that stupid knee but it worked out prettry good and I averaged a 6:50 pace for another 10. Pretty happy with that.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early and easy run in Denver on my last day of work for 8 days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Totally packed family day. We hosted the family Easter party at our house so the kids and I had to prepare and clean up for 60 people. Awesome day, but not much time to squeek in a run. Good thing anyway since I found out how sore I was |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Beautiful Easter day with my family. Ate enough to feed a small central American nation. I did get an easy trail run in above the house though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Short run today. Finally went into the sports therapist for a look at this knee. Been pretty weird, sore on runs but holds up OK, very "loose" feeling and no support when walking. It locks or over rotates sometimes, but pretty managable unless I go fast. Well, apparently I have a torn ACL in the right knee. For six months or so. Not much they can do with that. The choice to go in and fix it doesn't look too good, and according to the doc I can just try and run easy on it.
Best thing is a break from running other than some of the easy trail runs that I've been doing. I'll be thinking this through the next week or so.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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A full day with the kids camping at Sand Hollow resevoir. Boating, Jeeping and hiking. We have seven lizards in a big water cooler and should have 10 by tomorrow.
Still not sure what to do with the running. Probably going to take a break and run what I can on trails like I have been. Surgery is not an option. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another day at Sand Hollow even busier than yesterday. Hiked in Zions as well. Lizard count is at 12. Nice easy run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy jog on dirt roads around Hurricane. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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7 miles way slow up to the Bluff above St George.
3.5 with Rob in Salt Lake. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Spent the morning with Rob driving up to the Striders Half and watching the race. First race I have ever watched and I really enjoyed doing it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 miler in the cold. I put together a few short clips from the Striders Half marathon yesterday. Pretty bad camera action. :-) Next time better, I promise! i had to convert down from HD as well since it crashes my laptop.
http://www.youtube.com/watch?v=T_rfc0Oh2CU&feature=youtu.be |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Nice day catching up at home and got in an easy 7 mile jog.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick run in the snow. Busy day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
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Today I visited the Orthopedic Institute of Dayton which is one of the highest rated sports surgery centers since I had an entire day in Dayton for work and wanted a good second opinion on my ACL knee issue. First though, I got in a nice 11.5 mile run in Englewood Park, single track dirt trails for miles with only small hills. At the sports center I was very surprised to talk to a doctor who actually listened, took a history, and spent nearly an hour going over options. Even more interesting was that he disagreed with my Utah doctor that I had a torn ACL. He was certain that I have knee Synovitis, a severe swelling of the synovial membrane around the knee joint which has swelled up and interferred basically with the supporting ligaments around the joint. Good knews, I guess since it's more treatable.
I'm going with this diagnosis from today. Maybe because his advice is that I don't have to stop running, that I can work it into the therapy. First change is leg lifting and no hills for a while. No more mountain trail running. He also said that if I did choose to run that I would be dealing with pain for the whole summer. Great..
This evening went out with the headlamp for a 10 miler in the woods again. Beautiful night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Day at work starting at 5am on the East coast so another 3 hour sleep night. Made it home just in time for the family get together at my house. Short run after I got them all out... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sweet run in Atlanta. Seriously lazy one... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Got out early for s run but the knee hurt so much I cut it early and headed back. At least got 5 miles though. Late afternoon ran 10 miles of Fartlek. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 8.00 | 0.00 | 0.00 | 20.60 |
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Knee really hurt this morning and with two totally different opinions on it I'm just going to run as much as I can each day, stay off hills, and be happy with what I get.
AM- 8.6 miles easy. Sunny and 75 degrees. Spring is awesome!
PM- early afternoon 8X1mile repeats marathon pace, cool down and warm up miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 2.00 | 0.00 | 13.75 |
| Bittersweet day first with the great women's race at Boston and the incredible three masters under 2:20, then the senseless bombing. Nuts. 6.5 run at 7 min pace in morning 7.25afternoon with some 400sr |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| 8 miles in the morning just freezing my butt off after getting the kids to school. 10 in the evening on the treadmill. All I could take. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 2.00 | 0.00 | 4.00 | 15.50 |
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Today I did my first track workout in a long time. Kind of an intro one so I would not hurt myself. I vertical taped the knee pretty good so I would not have any movement side to side. I went to the Nelson Fieldhouse at USU which was built the same year I was born. I love the old atmosphere in that place and the old memories that it brings back. I ran my first college meet there. It reminded me of my experience again going from High School to College athletics. I joined the High School team two weeks into the season in my senior year and decided there was nobody I couldn't keep up with. I was a cocky little sucker when I walked onto college campus with a track and field scholarship. I quickly found out that everybody was faster than me. Welcome to the real world. Lots of talent, and I would have to work my butt off to even hold the back of the pack. I didn't even know at first if I could even run with those guys.
The fieldhouse is one of the few places left that has not changed at all. Old lead glass windows, the same lockers I used 22 years ago, same pigeons in the rafters. Neat to imagine all the feet that chased dreams around this rubber track. Love the place. USU has built all around that old building. Did 4 mile warm up, pyramid speed work. 8X200, 6X400, 4X800, 4X100. 3 mile easy jog.
Ran 3.5 this evening very easy for a shake out run. I always seem to get through workouts better, long or hard ones, if I do an easy run that evening.
As a side note of interest, Lee Troop, who BTW is Jason Hartmans coach, ran a 2:17 in Boston Monday. He's a three time Olympian although his Olympic runs have been some of his biggest disapointments. Now that he's a Master we will be seeing more of him. But he's still an Australian even though he lives in Mecca (Boulder). Anyways, it's interesting to me that he is my height, 5'10 1/2" inches but weighs 116 lbs. Yep, he weighs over 40 pounds less than I do.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery run. It was 21 degrees this morning in Logan. I'm spending 45 minutes each day on rehab with the knee which feels like an incredible waste of time. At least I'm catching up on movies I've missed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice run in the light rain. I think I feel good enough for a race tomorrow. Probably the Half Marathon because it makes the most sense with my training, or lack of it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake City Half Marathon (13.11 Miles) 01:19:47, Place overall: 14, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 13.10 | 0.00 | 0.00 | 16.60 |
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First race of the year! I was pretty worried about this race today considering a lack of training followed by this last good week of hard running. I also didn't know how the knee would hold out. Turns out it only hurt a bit during the race but I'm paying for it right now.
We stopped by Rob's to say Hi and of course my girls just wanted to stay with them for the night so Rob was awesome in taking them in for the night. I got up to the race early and changed my bib over to the half since the entry that they gave me last year was for the full. No way that I was going to run a full today even though the prediction was nobody wanted to run it. That turned out to be wrong since a great field showed up for the full too. I had a great time just being back into the running for the first 4 miles. 5:20, 5:27, 5:34, 5:28. It appeared that the leaders were doing under 5 for some of those miles. I was holding a pretty strong goal of running at sixes so I eased off a bit and just got in some miles. I was completely freezing by now, hands numb. I ran the last three miles at around 6:45 pace and was pretty happy that I felt no bad effects of jumping back into running again. Good run for me, now it's time to continue with some training.
One clear impression from racing today is how fast you actually have to go when you want to run a Half Marathon in 1:10-1:15. It's easy to forget when you are not training fast that you cannot race fast, or what kind of fitness it takes for that speed. My imagination is always faster than my fitness. One of the best things about running is that you have to walk the talk eventually.
It's cool to be out with guys that train so hard and run so well. Hats off to those guys who ran that course today under 1:10. It's certainly not as fast as the old half course was. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Nice run on the Logan River Trail with the kids on their bikes. We have had kind of a dead spot for six months of running together since they grew too big for the double running stroller. Now finally they are fast enough on bikes to keep up. I'm looking forward to a year of them going with me. On a non-running note, someone has been egging cars and houses along our neighborhood for a month now. It's taken me several hours if scrubbing a few times and left permanent marks on things. Basically as soon as you clean them off they do it again. Anyhow, I installed motion activated infared cameras this weekend and lo and behold it's one of the neighbor's 21 year old son and his friends. One of those can't move out of the house kind of kids. The Officer taking the report says this vandalism charge would go on his permanent record so I should think twice about pressing charges. Been thinking this through today... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Currently making today's training report as I sit in a line of aircraft waiting for deice in Denver. I'm number 12, three hours so far. Today will be a goose egg for training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Ran 8 easy in Arizona this morning on a trail I love, then ran 4 during a two hour break in Denver, and 9 tonight in Atlanta. Nice runs, taking it easy after a race weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| I got home tonight at 11:45 and immediately headed out for a midnight run. It's been a busy work week and I knew it would just mean fitting it in when I could. Kind of neat running at night for a change. 6 miles @ 6:37 average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 12.50 |
| First outdoor track workout of the year! Hurt like hell. But fun running on USUs track again after so long. 3 mile plus warm up. 8X200, 8X400, 4X800, 100m walk in between reps. 3 mile cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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Busy day organizing the PTA Walkathon for the kids school. I set up a large circle in the field which 10 laps was a mile and the kids spent their lunch hours running around it while the volunteers counted laps. It was surprising how much the kids loved it and it raised a good amount of money for the school. Fun afternoon. Pretty sore today for my workout. This week I have been focusing on more quality in the running and not as much quantity. It's amazing how out of shape I am right now.
Continuous run with some mile repeats at 6 min target. 2 mile easy, 4x1 mile @ 5:57 average pace, 1 mile at 7:30 after each one. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I was going to help Walter pace the 30k this morning but my girls got sick and I ended up being stuck at home on a perfect race morning. About noon I was able to get out for my long run finally. Today was a flat, little faster pace, distance run and it felt great until about 17. Then I had to work, just not used to running long at anything resembling a running pace. 7:03 average pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Relaxed run along the Logan River Trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Track today at Logan High. 3 mile warm up, 8X1 mile with 400 slow jog in between. 3 mile easy cool down jog. Aiming for 5:50 pace and ending up between 5:48 and 5:53, so pretty happy with this workout today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I ran the Logan trail to Bridger trail to Crimson trail today up through the snow level at 7,000 feet. Very sore knee from the last five days of running but really had a good time. I rate Crimson personally as one of my top ten trails in the US and it's virtually in my backyard. So much freakin fun. Not epic but fun. It was good to get some of it with the Gopro since I've ran it a lot but never got pics. This morning I also got my sponsorship pack from Gopro which is pretty neat and has a few headband mounts for runners not even on the market yet. Strange enough considering 8 months of mediocre races, I received an elite invite to Bloomsday this weekend to race as a Master. I'm sure it's only since a real master dropped out but still fun to get. It looks like a fun race but seeing my total lack of conditioning it would be embarrassing. Plus the kids want to go somewhere with the motorhome and I'm not driving that thing to Spokane. Follow up on the knee today and it hasn't gotten worse so I'm going to live with it the way it is for this year and take lots of vitamin I. I used the word fun four times in this report. I'm considering using it to replace epic.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile easy, 6@6 pace, 1 easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice level pavement run. Taking it easy today. Again. My daughter and I have been prepping for some time for her first debate meet today. At 11 years old I have been pretty sceptical about this being anything useful. But the kids did a great job. It could be the subject matter; if parents should limit screen time and game time to one hour per day. She was given the opposing presentation, that kids should not be limited. I was wondering what she would say since we have no defined limits on things (but we have no internet or cable either). The other team made their argument first, explaining why TV and games hurt society when watched too much, showed obesity stats in the US, and how TV "rots" children's brains. Natalie's partner then got up and explained how his hero Jackie Chan learned English by watching TV and ended up more successful than all the adults in the room. So the other team came back with yeah, but he's one in a billion, and showed more stats on how average game and smart phone time for children in the country is up to 4 hours per day and costing the US 7 billion a year in lost productivity. But then Nat got up and said she agreed with all of the other team's points and that they propose screen time be even less than the pro argument at three hours a week, but instead of forcing limits on kids their parents should take them out to do things more fun than video games and the whole issue would be resolved. That kind of ended the debate since the other kids didn't know how to argue a point with someone who seemed to agree with them. The debate judge loved it, and I might have found something my daughter likes doing besides taking care of stray animals. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile Fartlek, low effort. I need a tempo run tomorrow so I've been looking at any halts around. Walter got me an entry to the Dino Half in Vernal and I was able to get an entry to the Provo Half. Dino Half is a faster course but further to drive. But the kids want to see the Wall of Bones which is finally open again. I'm thinking we will decide tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Provo Half Marathon (13.11 Miles) 01:15:57, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.11 | 0.00 | 0.00 | 15.11 |
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Just happy to have survived this one. I promised my kids and the neighbors that I'd take them camping, and I really wanted to run this Half with a friend. The kids and I did our bonfire on the beach until midnight and I finally got them asleep in the RV and drove back home so my neighbor could take over. By that time it was 2:30 am and just enough time to hop in the car and drive down to Provo to meet my friend. It was her first Half so she was pretty nervous. At the start she went for what looked like a 40 minute line for porta pottys and I went for a warm up. I found James and we ran together for a bit which was cool since I haven't had a chance to talk to him for a long time. The start was as smashed as I've seen in a while. I couldn't find a place to stand so I squished in about 3 deep back just ahead of the "fast women". I asked them kindly to please not run over me at the start. One told me to get behind them then, where I belong. :-) Yes, she was serious. I felt a 5:45 pace would be a good goal and just focused on running that. I wasn't paying attention and did two 6:10 miles when the course leveled out. I had to pick it up for the last two to make some of that up. Great course, not as fast as Timp.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Nice trail run up the Logan River Trail with the kids on their bikes. Three weeks ago, Shelby my 8 year old had a hard time biking over a few blocks, mostly I think because of balance and just being afraid of the trail. Last week she did the five mile trail with about half of it supported by me running along side her pushing her along. Today she killed the whole trail up and down.
At the end she said, "Dad I have been taking my scooter with my friends at mom's whenever we all went on rides because they were so much better than me and I was embarrassed about the bike. This week I lived life with my friends up front!" I can't think of a better feeling than changing my daughter's life in that one simple way this Spring. Trumps everything. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| General fitness run and a few hours of spreading steer manure in the yard dirt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Flat road run 7:04 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| 8 mile morning run @7:30 pace Evening 6X800 hill repeats jogging in between. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Another pretty normal run, 7:20 pace. I spent all day today from 6am on hauling huge boulders down from the mountain and building rock retaining walls and steps around my house. I had the unusual assistance of the kid who egged my house and today totally kicked his butt. Bleeding hands, ripped pants, it was awesome. But he did start to kind of enjoy it after a few hours. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice run in Indy. Still pretty sore from two days of boulder hauling. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Headed out in between flights at Denver. Knee is pretty shot this week, probably from the rock hauling. Could mean some time off. 10X200m strides |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Just decided to get out and do a long run today, burn out some of the wusyness that I have lately. This was really different today, kind of the total opposite of a R2R run of the Grand Canyon. I ran East from the hotel in Orlando through the Everglades along a grass trail by a canal. On Google Earth in the morning I could see that this canal went all the way to the intercoastal and there was a 7 Eleven about mile 10 just a few blocks off the canal. It was such a differnt run. Not a cloud in the sky and about 85 degrees but absolutely flat. Not a hill over two feet. And the best part, most amazing was that it was grass the whole way. 23 miles of grass, never had that before. Sucks up your energy, I never ran faster than an 8:30, but so incredible for a long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Long run on the grass again along the canal in Orlando. The heat really hit me today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Last run on the grass today. Heading home after three days shuttling kids back and forth to Disneyland. Great bunch of flight attendants and a fun trip. The grass seems to use the legs differently, it's been good for my running. I also went one hole down in the belt loop today which means I'm tossing some fat baby. I've decided my goal for the summer is to PR at TOU marathon, my slowest. I've just got a base established so I could start some decent training in June. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5X1 mile at Maugn track with a good warm up and cool down. Now I'm shoving dirt in the yard all day because I'm too cheap to rent a backhoe. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy along the Logan River Trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden Marathon (26.22 Miles) 02:47:21, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 26.20 | 0.00 | 0.00 | 28.20 |
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Raining cats and dogs all morning. I looked at the weather radar on the drive down and there was a big cell right over Ogden. It didn't disappoint at the start, headwind and pouring. I decided on a 6:20 pace considering my fitness and ran almost right on except for some fade on the last two miles. No Garmin today and enjoyed the absence. Good race for me, on the pace I want and pretty relaxed. The slower pace today meant I was way back in the pack today, but with the continuous rain and wind it ate up the field. This run was passing people the entire 26 miles since I was so slow at the start. At 16 miles I came up to Walter who was weaving about the road. I walked with him for a few minutes and it was a close call for me to not call it off and find some help. But he answered some questions good and I got back to work. Total downer to see him walking. I felt today was a 2:35 for him. Hats off to the lead pack. Some great times considering what the run was like.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Heading up to Anchorage for a few days. Probably get in a few easy, small trail runs but mostly hiking. The knee seemed to handle the last two weeks of running OK so that means it's time to stop worrying about it and get training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice trail run outside of Anchorage. Barely even Spring here. This morning I stopped by Gwennies Old Alaska Restaraunt again for breakfast. It's been almost a year since going to this breakfast spot that is filled with locals. The plates are huge. I had the sourdough pancakes with reindeer sausage which is one of the best breakfasts in the world that you can get! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Hiked Tabletop mountain in Anchorage, about 7 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. But I did dig 375 feet of trenches in my yard with a pickax for a sprinkler system. That took 5.5 hours and FELT like a marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day for slacking, running starts tomorrow again. I finished the entire sprinker sysem today on my yard by working through most the night and having help from neighbors. Huge job done. Now I'm getting folks on the plane for a flight up to Fairbanks tonight. This is one of my favorite overnights since we stay at little log cabins on the side of the river (Pike's Waterfront Lodge) for two days. I hope to get in some late night running in the sun again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
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Some days are so beautiful that you just want to soak them in. You never want them to end. Today was one of those. Since I had a few days in Fairbanks, Alaska I headed up to Nenena to race the Annihilator for fun.
http://www.newsminer.com/article_802d6c6f-fc4b-5187-bee4-fefffdb55ac6.html
Supposed to be one of the hardest 10ks there is so I figured it would be a good offset for all the Utah style downhill races. Unfortunately there was still 18 inches of snow on the trails in the high country so they cancelled it last minute. So I went back down to Fairbanks and was lucky enough to find a really sweet trail that headed off the oil pipeline north. It was covered in bark, moss, or grass the whole way and was so soft that I took off my shoes and ran a few miles in barefeet. Maybe halfway in I came across a trail junction which had a sign on it for the Equinox Marathon course. So I joined that for the rest of the run which took me down to the University of Alaska campus.
Legs are doing great today on my return to running. No soreness at all which must be the days off and running a smart marathon last week.
  
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy trail morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles in the morning in Indy, 4 miles on the treadmill at the Denver airport gym in between flights. Pretty sore today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Shake out the dead legs a little tonight, 3X1 mile @ 5:27pace on the treadmill, 800 in between. Not pulling back yet as fast from this last marathon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy day. Arrived in Carsbad, Ca to stay at a little beach house with the kids for four days. Maybe run, maybe not. Big day in Court next Thursday for the kids and they needed to have some get away time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This morning I taught the kids how to body board and they spent the entire day doing it. Surf was high all day and I got some good surfing morning and evening in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| All morning with the kids on the Boogie boards. They just havnt got tired of this in three days. Easy beach run and very sore from the fins and getting up on the surfboard. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Heading into the Mojave Desert today to hike and visit ghost towns. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Awesome drive back to Utah. Stopped in Baker to check out the Mojave Preserve, watched sail cars race on the dry lake beds north if Vegas and did a side trip to the ghost town of Grafton, UT. The kids were fascinated by this place. After two hours I still couldnt get them to leave. Also did a short run with the kids ahead on bikes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Barely enough time today during a 14 hour work day to run around the airport perimeter in Denver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run, amazing how sore I am from three days surfing. It hurts like a post marathon week. Good grass run in Orlando. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
uvm half (13.11 Miles) 01:20:38, Place overall: 12, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.11 | 0.00 | 0.00 | 15.11 |
| I did not walk. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Crack of dawn morning run in Nashville before flight planning to bring a new plane across the ocean from Hamburg. Love these flights. Feel good after yesterday's run and last week was a milestone in placing a few years of work behind us, so I'm looking forward to a few good months of training. Lets see how the knee holds up. :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Standard hour long easy run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| So slow I could watch the grass grow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 4.5 easy. 5X800 hill repeats |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Standard boring 8 mile run, but a knee brace is helping. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Beautiful long trail run up Mt Logan trail. Finished late in the dark. One of the top ten runs of the year. Enjoyment wise. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
AF Half Marathon (13.11 Miles) 01:12:13, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 13.11 | 0.00 | 14.91 |
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I got in some miles this week so I knew I could run this one strong. I wore my fat man shoes which seem to keep my knee much more stable because I didn't feel it much today. Started out with about the same pace as last weeks first four miles, 5:35, ran some fast ones in the middle and lost a good 30 seconds on the last mile. The lead group was gone like a rocket, well under five minute pace since the first miles were downhill. I didn't even see them until I began passing guys at mile 6. But Dave T began catching up to me by the golf course and I was sure he was going to pass and was waiting to have to kick it in. He's a great masters runner this year. Lots of great faces today, you don't show up to any race in Utah this year expecting the norm. Best consistent competition I can remember. Pretty sweet masters run by Walter. When he's on his A game he's pretty untouchable in the half.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today I'm getting going on training for TOU marathon. First time in a few years I'll actually train 12 weeks out for a race instead of just fitting it in. Good run today and a LONG bike ride for my girls. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not much time to run this week, gonna be pretty busy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hot run in Orlando |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run in Cincinnati today and the first run in well over a week. What a crazy summer. It may be that I catch up this week and am back to normal life. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run and another big break from the last one. I seem to still be able to run a little even with this once a week thing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Murray fun days 5k (3.11 Miles) 00:18:06, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.11 | 0.00 | 4.11 |
| Real happy with this race. I haven't had a chance to get some running in for the last few weeks and we were staying the night at Murphy's for the fourth celebrations. Basically eating all their food and destroying their house. Rob got up early for a 5k and I decided to go over to the Murray race and at least log a circuit race. With some sweet talk I got an entry and barely made it to the start in time. It was nice to do a race when you know you are so far out of shape that you don't have to race. :-) It felt good to be back into it and I'm excited to get training for the circuit races in the fall. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run in the sun. Loving summer! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice run with Natalie |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 8 morning run. 8 evening |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Tour de Run (13.6 Miles) 01:23:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.61 | 0.00 | 0.00 | 15.61 |
| This race was a lot of fun. I think I was the only guy over 40 in it. We combined it with a family mini vacation to the waterpark so we just had to leave for each stage. I didn't feel I could miss this one since I have been doing nothing useful with training. At least I'd get some tempo running in. No idea what finish times were. I think about an 18 min 5k stage, 39 10k and about 25 on the 4.4. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Beautiful trail run in the Crimson Trail up to the Wall of China in Logan Canyon. I've had two weeks off with the kids and tonight is the first night back to work so July is now going to be a bit crazy. I do have work overnights though in Salt Lake in the week ends with circuit races so at least I will get a few of those in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Just gonna call this the Chicago mini tour run. Hot, humid, and yelled at by at least three mini gangs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 93 and crazy humid in DC today. Ran around the capitol and down south along the Mt Vernon trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| Long run on the LA beaches from Huntington up Marina del Ray to Venice and back. Actually in the low 70s today and breezy. Awesome. 7:15 average pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Standard 10 easy run today. Finally getting back into Utah today after six days on the road. But I just gotta head up Cottonwood Canyon for a reunion campout and crawl up early for another race. 6 with my sisters in Big Cottonwood Canyon from Spruces campground. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Draper Days (3.11 Miles) 00:17:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 3.11 | 0.00 | 13.11 |
| Pretty tired this morning for this race after a great week of training and a long campout with family but I don't think it slowed down my race. Pretty much on pace for what I'm running this summer. Finally feeling a little stride coming back and I haven't broke down with the increase in training. Course it would be good to keep up with guys on the circuit again. :-) Walter ran an awesome Master race, really in the groove this year. Rob blew by me about 2.7 which was fairly rude. After heading back up to the canyon for the rest of the reunion I went down and ran the Mt Olympus Trail up to the peak. No idea this trail was so brutal. Almost a 5,000 foot gain in 3.5 miles. Started at just over 100 degrees at the trailhead. Reminded me in a lot of ways of the R2R up the south rim. Awesome trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4am run in Chicago. It's terrifically hard to enjoy a run at this time of the day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Jog around the block |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Split up the run today since I was in midday Houston. So freaking hot and humid an hour run was crazy. 8 morning, 8 afternoon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.40 | 0.00 | 0.00 | 0.00 | 20.40 |
| Awesome long run along the beaches of San Diego. Ocean Beach, Mission Beach, back up to Coronado. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hot day in Omaha. I had the privilege of sitting through court in Nebraska today. A tow truck company ran their truck through my motorhome in Omaha on the 4th and I had to take them to court to get them to pay. I am beyond tired of dishonest people and courtrooms this year. How anyone works as an attorney among these people is amazing. I did get in two runs along the river starting at the Lewis and Clark Landing though. Pretty wasted from yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 10.00 | 0.00 | 14.00 |
| Nice early start today. Very sluggish and working it on this run. I'm fairly certain that I'm in the worst shape I've been in for four years. Time to get crackin. 10X1mile, 2 warm up, 5:50 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Fast run up to Mt Logan Peak from my house. 5,300 feet elevation gain and light rain the whole way. Probably the fastest I've ever ran this trail. Tons of wild raspberries from the 6,000 foot line up. Third run in training for R2R and finished week two of marathon training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Headed up Dry Canyon again to Mt Logan. Took one can of Diet Pepsi since I knew all those raspberries were on the trail. Just amazing trail to be on and fun to pass a few horses 3 miles up. I took this much slower than yesterday. Some corporate genius at my airline decided the politically correct term for fat people is Person Of Size. Last week one of the flight attendants yells up to the cockpit from the front galley during pre boarding, "There's a POS hanging out in row five so I can't get my cart down the aisle". We busted up. It's only a matter of time before we get sued for this abbreviation... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pulled an all nighter with a group climbing back through Logan Cave. I haven't done any spelunking since my twenties and these guys were serious. Pretty cool. Then drove the kids up to Alpine, Wy for summer camp and drove back. Just barely enough time for a three miler before crashing for the night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in Denver between flights. I simply have no time to run this week. As it is I'm getting about 4 hours to sleep each night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Interval workout squeezed into an hour and a half. Middle of the day in Nashville at close to 100% humidity. New hotel by the airport so I couldn't get to the Riverwalk and had to run the streets. Worst traffic I have fought with in a long time. Quite a miserable run. 2 mile easy, 8X2:30 minute fast, 2 in between. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Hard trail run up Providence Peak. Super hot but a lot of fun. This one hurt. 
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Short run with the kids |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Playing with the kids today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice Sunday trail time |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Cool run today. I had the kids on horses and I was running. We did the Crimson Trail in Logan Canyon. It worked pretty good but we either need faster horses or better riders because I had to keep doubling back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempo run at home average 6:05 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long Nashville run. 8 miles @ 7:20, 10 @ 6:45. 90 degrees and with a dewpoint/temp spread of only 1 degree its about 90% humidity today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No time for running the past few days, fishing in Fairbanks |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| Had a rental mountain bike today in Fairbanks so I did a cross training workout since I didn't want to miss the trail time on the bike either. 6 mile bike, 5 mike run, 6 mile bike, 10 mile run, 6 mile bike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run at midnight in Fairbanks, AK just because the sun was blazing... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.30 | 0.00 | 3.00 | 3.00 | 30.30 |
| Up early today and ran part of the Equinox Trail Marathon course by Fairbanks, AK angling East off it to run along the oil pipeline for about two miles. Perfect temp of 60 degrees but had no water and had to stop to drink out of a river. I've been reading a lot that the risk of disease from rivers is highly overstated. I guess I'll see tomorrow. 22.3 miles. In the evening I met up with the guys and gals of Runner's Club North on the Wolverines high school track for a good track workout of 5X1,000, 4X800, 2X400, 5 strides. Easy running before and after with some cool tales of trail running up here. 8 miles 
 
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
| Denali National Park. No way to even describe this place. The kind of country that makes you drop to a knee every now and then and thank your maker that it even exists. It fills your soul. 6 million acres of national park. Elevation from 600 feet to 20,360. My first experience with the park was with the rangers at the Wilderness Access building. The ranger just grinned when I said I would be running here today and asked for trail maps. Trails and buses are for tourists he said. We encourage hiking or running off trails. Run across the tundra, follow the rivers, try and stay out of the heavy brush. Go anywhere that you want. Park your car outside and run the ridgeline into the park, park entrance fees are for the folks riding the park buses. What?! I ran on the tundra for an hour or so and then angled up into the mountains maybe gaining only a thousand or so feet. I had jello legs from yesterday and had no idea how long I'd survive. It's easy to not get lost since the sun is always just above the west horizon, morning, noon, whatever. I carried a big PB&J in my pockets and drank from the rivers again since I had no issues from yesterday. The thought kept coming to my mind today that this is the reason why I run at all. Just to live. You could spend months in this park running. The only odd part of the long run was hearing these weird bells for a while coming back and then I came across a solitary German hiker with a battery powered set of bear bells on his pack. Constant jangling. No idea how you could learn to hike with those all day. Check out the price of a veggie tray at Fred Meyers in Fairbanks... 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Savage River trail, Denali. Trying out some trail techniques from Bob, pres of Running Club North for going downhill. It's likely I have the worst trail form in the country. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Interval run in Cancun dodging Mexican traffic. 4 mile warm up, 15X800 with 1 min walk in between, cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Morning run in Cancun. Pretty much at the limit today on this run from the week's mileage or just because it's so stinkin hot and humid today. I did get a good swim in though after. The waves were breaking 5-6 feet which is the best I've seen in Cancun. There were actually surfers out which is a first. I headed out for the break point and got caught in a strong current that scared the crap out of me. I was going out much faster than I was swimming in. I turned a 90 to the current and swam maybe 10 minutes before I got out of it and could turn for shore. Much longer swim than I wanted today but a lot of fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Hard trail run along Wasatch rim from Blacksmith Fork Canyon to Prov Canyon to Mt Logan. Super hot and beautiful! Took over four hours to run this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Day off. Easy 4 in Phoenix. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Late run after a long two day work trip. Utterly exhausted and sore but for a change it's all from pushing the edge with training lately. Finally getting some groove into the running again. I've refused the e book thing for a long time. I love the feel of actual pages in my hands and somehow always feel better if I have a book or two always on me. This week we finished the test phase with the FAA to use ipads in the cockpit to replace all charts, maps, approaches, and the six flight manuals we carry. I've carried these things for 17 years. Cannot express how strange it is to not have charts all around me anymore. I'll hate to see the day books dissapear but it seems inevitable. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
On the USU track today. 2 mile warm up, 8X1,000 aiming for 3:30 pace, with 200 walk in between. Pretty close on pace a few seconds above or below each time. 8X100 strides barefoot on the grass and a two mile cooldown.
Easy 3 miles in the evening around the neighborhood |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice run down Blacksmith Fork Canyon along the TOU Half course and biked back up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy afternoon run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
TOU Half Marathon (13.11 Miles) 01:18:03 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.11 | 0.00 | 0.00 | 15.11 |
|
I could feel through the week running that this would be so so today for me. Just a bit too exhausted. I felt like I could do at least a six minute pace though and almost blew by going too fast through the first 4 miles. A slowed back a bit and recovered enough to get on six pace. Obviously not happy with my race times this year but I do seem to have shaken the knee thing off. Really enjoyed seeing everyone again. Rob ran a great race. His kids enjoyed telling me all afternoon that their dad is once again faster than me. :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unexpected day off. We visited family all day, awesome.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took another day off from running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Evening run in Detroit. Monday we filed our permit for our June climb of Mt Mckinley, AK. I'm beyond excited for this climb, one of the last remaining serious mountains that still requires no guides. I'm estimating it will take about two weeks and the training starts now. The other two guys climbing are in much better shape than I am and stronger overall. It will be a good incentive to get into some strength training and maybe even spark up my interest in running again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles around the home loop with the kids then dropped them off at school and headed up to Avon for a mountain bike ride. This ended up being the longest I've done this year, just over 36 miles, crossing over to the Box Elder range and over Ben Lomond. Took all day, barely made it back to pick up the kids from school. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 3X2 mile repeats with warm up and jog in between. Did these right on six minute pace and they were much harder than they should have been. I am just not bouncing back from workouts this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long work day
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Medium distance run in Milwaukee. 2nd good day of lifting again finally. I have not done my lifting circuit for nearly a year now and I think it's really hurt my fitness.
Running today through part of my run through the Harley Classic in Milwaukee. Are there any groups on opposite sides of the planet more than marathon runners and bikers?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Easy trail run from Logan River up to Spring Hollow and along the Crimson Trail. Took it real easy today and just enjoyed being out doing what I love. No aches or pains at all today running aside from a stiff knee which is a first in a long time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Bear Lake Monster Half (13.11 Miles) 01:29:14, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.11 | 0.00 | 0.00 | 15.11 |
| Came up to Bear Lake last night for a day of boating with the Browns and to get a night of camping in. I was teasing Walter about bandit running the Bear Lake Monster Half Marathon in the morning since I had noticed signs the week before in Garden City. He jumped right on it though and since we both knew the race director pretty well he stopped by the packet pick up before we got up to the lake and picked us up some numbers.
Walter's wife wasn't totally happy about becoming the babysitter for a few hours during vacation but she totally covered for us and after breakfast we headed over to Harbor Village for the start. There were a surprising amount of Half Marathon runners and some guys that looked pretty in shape so I didn't figure this would be an easy run. Josh was at the start and I knew he was in good shape. It had rained through the night on and off which helped keep the dust down on the trails. This was a trail half, my first and I had no idea how to run one. I knew that it was published to start climbing 1,200 feet immediately up the mountains above Garden City. I loved it. It was so nice to be running on trails and dirt, running an actual course instead of some balls to the wall downhill Utah race. The first mile was too fast. A younger guy obviously a fairly serious runner was in the lead and Walter took off after him. I saw the first mile was 5:50 and slowed back since I knew we were climbing up the hills. We had a couple of checkpoint that we had to hit along the course and grab wrist bracelets from and a lot of turns and trail turnoffs so I knew that I had to pay attention. I think about mile 4 Josh passed me climbing the hills. He looked great and I knew he could run a good race the way he was climbing and told him so. The hills just kicked my butt. This was up and down and the only saving grace for me was that I was recovering very fast after each climb. I could have power walked a few of the hills on the steepest parts and gone just as fast. I'd pass Josh on the downs and he would pass me back on the steep hills as we climbed up.
Walter just left me on the hills up. He was so far ahead and going so well down the hills I knew I wouldn't catch him but overall I felt a world better than at the TOU last week. I caught the 2nd place guy just before mile 9 and ran the next two miles down at low 4:50s which was just windmilling arms and all over the place. Then I took a wrong turn at a trail junction and heard him yelling at me from back up the hill so I had to turn around and go back up. It took me another 1/4 mile to pass him again. Like most downhill trails this descent wasn't about fitness it was about how stupid you were.
Very fun race and a good change from the norm. The race director handed us prize bags as we crossed the line, along with cash. Long course at just under 14. Elevation gain along the course was 2,400 feet with a 1,200 net gain.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lift routine for 30 min and a mile swim. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Barely enough time for an hour run at the Denver Airport gym. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran along the Columbia River trail in Portland today. Busy week at work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Early morning run in Kansas City. The article in Runners World by Malcolm Gladwell, a favorite author of mine, is one of the best articles ever about stats in running. Very smart guy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Alta Peruvian Downhill Dash (5.01 Miles) 00:22:57, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 5.01 | 7.26 |
| Last year of twenty for this race and my third. I skipped it in 2012 because every time I run this race I feel like I'm balanced right on the edge of breaking something. This year has been slow enough for me I just didn't care and felt pretty strong anyway the last few weeks. This is just a fun race, a different kind of run, one that is all about just letting it go for a few minutes and killing yourself.
The start seemed a little slower than usual. Maybe that was because Teren wasn't taking off at 4 minute pace. The first mile came by at 4:33 and it helped me relax since I didn't think I could get that turnover this year and it felt all right. I caught up to Walter which was my main goal today. I told him before the race that I would finally give him a master's challenge in a race even if it killed me. So when I passed him I knew I had to keep close to another 4:30 mile. I think mile 2 was 4:35 and it was all about windmillling arms and controlling the descent. By mile three the blisters set in and the legs started losing it so I had to slow 10 or 15 seconds a mile, but oh how much fun it was flying down the canyon this fast! I couldn't hear anyone behind me and I could see the guy ahead gapping me so I just hung on.
Well over 35 seconds slower than the last time I ran this but a great run for me this year. Post race barbeque with everyone was awesome. Spent a good hour in the hot tub. One of the few races that my whole family loves since there is so much to do after. Lots of fun staying up at the deserted lodge and getting out for a hike in the morning.
It's fun to look at this course and consider the downhill and pace. The Master's world record for the 8k was set in 1993 by John Tuttle in 23:35. Every time I run this I think about the fitness it would take to run this fast on a flat course. Crazy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning at the Alta Lodge kicking back with the Murphys. Rest of the day with the fam. Nice day off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Wasn't planning on running today but since the kids were taking an hour and half trail ride up at Beaver Creek Lodge I ran the trail beside the horses. Probably a good run since going with the horses forces you to take the trails a little slower. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Early workout at the gym. 1 mile swim with 30 minute lift routine. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day flying to different islands in the San Juans with some friends. Lots of hiking. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Battled thunderstorms all day flying in and out of Denver. Got home with just enough time for a quick 3 miler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempo run on the treadmill since it's raining all day. 6 min pace, with 30 minutes lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A very long day flying around the weather in Colorado. One hour hard lifting and 45 minute run in Denver on my break.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Headed up along the Dry Canyon trail after church. Feeling pretty good after an easy week with not much soreness now from the Stress Fracture Express. I actually think it may be time to get into shape for some racing. I have zero injuries.
Can't decide if I want to run TOU this weekend since obviously I have not been able to marathon train.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 6X400 mixed in an easy run. Lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Supposed to be a long easy run today but I was just too sore. Called it off early. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day diving the reefs west of Puerto Vallarta. Nice to have a complete day that served no constructive purpose. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy medium run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Spent the day with the kids in the mountains on the four wheelers
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Top of Utah Marathon (26.2 Miles) 02:59:58, Place overall: 19, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Sasha spent the night here again and we were shooting the breeze about past TOU marathons. My friend Keith Anderson was up earlier in the evening. Of the guys who have run all 15 marathons, these two have been the fastest average times. But Sasha has run and average of 2:35 and change on these 15. Incredible! I wonder what he could do if he wore shoes.
I knew today would be tough. I just haven't been recovering this year and have no long and fast training runs. I stayed at 6:05 pace as long as I could but my legs were weak from the start. Allie and Devra passed me about 8 I think and were looking great. I decided to hold it through the half and take a break. I stopped to walk and recovered arobically within a few seconds so I knew I was dealing with the legs. No way I was going to DNF today, been there before. I got running again and figured I could pull off a 3:20 if I just ran it slow and hung in there. But after dropping back 40 seconds or so a mile, it felt pretty good and when I came to the finish I was just under the 3 hour. Couldn't believe it.
If I keep running at these kind of paces I'm going to need to get some fuel belts and earphones.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked Tony Grove to Mt Naomi with the kids. 8 mile round trip so I was pretty proud of them. Yesterday after the marathon I was down talking to my old coach at the finish line and watched the last runner cross the line. At 7:18. Just an old man limping across with his wife taking pictures. Pretty awesome. Made me glad I didn't quit that one and kind of put things in perspective. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sunny morning on White Pine trail in Green Canyon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6 hot miles in New Orleans at 8am. How do people live here? 7 in the evening along the Strip in Vegas. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 14 hours at work today, no way for some running time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Neighborhood loop in the morning. Busy work week
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Overnight in Salt lake and it was so cold and dark out that I ran on treadmill. Killer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Beautiful run in Eugene waiting for the Colorado football team to finish their game. I'm changing my schedule from Twin Cities since I'm not in marathoning shape and picked up an entry into CIM Dec 6, which gives me about 70 days to get some running in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Out in the Denver cornfields East of the airport.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Awesome afternoon long run along the banks of the Delaware, Wilmington. 70 and sunny, with most of the run on the grass and sand.
3 mile shakedown run late evening. A few years ago I used to put in these short runs later in the day after my long runs and it always seemed to reduce the effect of them. I got lazy and stopped so now I'm going to pick them up again now I'm going to be increasing some mileage.
I'll be out on the grass Everglade trails tomorrow in Orlando which I always look forward to since it means sunshine and slow trail time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
| 5 in the morning along the grass trails after getting into Orlando. Just too hot to go any further.
Hit the trails again in the evening and got in my long run. Feeling much better than the week before TOU. It never gets old running on grass this far.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in Denver, all covered in scratches and cuts from the Everglades runs. Last day of five in the road, yes! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Got in this quick run in between flights in Denver again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery day
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not whole lot of time for the running thing the past few days. We are off camping for the weekend checking out the Fall colors. I did get in a nice neighborhood run with the kids. I had a rope tied around my waist and pulled Shelby on her scooter the whole way.
Two amazing Master's performances this past week. Germany's Irina Miketenko ran a 2:21 in Berlin at 41 and Ian ran his lifetime PR at St. George, a 2:20 coached by Ed Eyestone. Gives me some good hope in us old guys.
Talked to a lot of friends that ran St george this year and read the long list of good runs on the race reports. What an inspiring day for Utah runners yesterday. Gave me a good shot in the arm during a time when running is kind of kicking my butt.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day unless playing Sunday afternoon football all evening counts
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Evening run in Vegas.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 14 hour day at work training new pilots. Really no time at all this week for anything but work and family, but coach Murphy told me last year to get out even if it's for 15 minutes. So this week is a string of little runs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Finally four days ahead with spare time. Spending the week of work in Salt Lake flying football charters for the universities. Always fun and got FAA waivers for the kids to fly with me. Figure three days of missed school is survivable. I missed the Circuit dinner for work which sucked. It was a good year, and it's time to gear up for next. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lucky hour of sunshine. Six miles on the BST trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice run in the light rain, City Creek. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Legs and joints have been killing me for the last week and a half on runs so today I hit the gym for some start of burning this out. One easy and six at 5:40. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| Yesterday's quick treadmill miles helped loosen me up a bit. My knee felt much better today. I pushed it again today trying to hit 6:30 for a 10 mile tempo and it felt good to be out running again instead of jogging. One mile easy cooldown. One of the interesting combinations of being a runner and a commercial pilot is the EKG. Once you hit 40 you have to do one every year. Problem is, the FAA defines any resting heart rate under 50 as Bradycardia, too low a heart rate. Any normal doc would just ask you if you were a runner but the FAA can't take anything outside normal. Further, if it is under 40 the EKG machine itself adds a warning. I'm pretty out of shape right now but my HR still holds about 40. For the last four years the doc and I have a solution that works pretty good. I run around the block twice and we slap the leads on quick. This morning they kept falling off after we did it and we were both laughing, trying to get the stupid test done. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run around the neighborhood just to say I did it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Diddly squat. Hiking and mapping out cabin spots for summer sites. Big bull moose has come down from the trees each night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 trail miles on a day packed with hiking and exploring the mountains. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Stuart Peak trail run, 8,700 feet. Two moose, one coyote, seven deer, three elk, two snakes, one eagle, and a skunk family. These mountains are full of more life than I have seen trail running anywhere in the world. Kids rode four wheelers all day and shot guns with our friends. Both kids can shoot dang close to as good as I can now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy trail run, only 35 minutes to get it done. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Back to normal life today after four days in the mountains around Star Valley, WY. Not much time for running there but the kids and I put in 30 miles of hiking. Froze our butts off each night too. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Rain and sleet in St Louis today. All day. Stuck to the treadmill for a boring hour. Knee is killing me today. Probably the hiking last week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another treadmill run in St Louis...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run after getting home. First run with my neighbor who is new to this running thing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Very busy two days off at home, but the kids are gone so I found myself caught up by 11am. The thought had crossed my mind to run a R2R2R this Fall if the chance popped up and here it was. Did an hour of weather and trail checking and headed south. I will do the rest of my work on the phone in the car. Stopped in Salt Lake and ran the Jordan River trail for an hour. Maybe I can use this run to burn the cobwebs out of my bum knee. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
R2R2R (48.4 Miles) 11:17:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.40 | 0.00 | 0.00 | 0.00 | 48.40 |
| This isn't a race but it's one of those things that I count as one. A just for fun event. I wanted to get in a North Rim to South and back (R2R2R) trail run again this year in the Grand Canyon. I batted the idea around a few times with friends but everybody had a busy Fall schedule. But then the kids were gone for the weekend and the weather looked perfect. All the water was still on along the trail except the North Rim. In my experience, a host of things need to come together for a R2R2R, so if a few line up you just have to go for it. My running has been in a slump for a while, too many injuries to train for speed. But I have done a lot of long slow trail runs. Maybe that would translate to a good R2R2R. Also I found it appealing to try it solo. What would it be like crossing that canyon on your own? I slept through my alarm Saturday morning and woke at 7am. I had minimal gear for the run today, a small Camelback, tons of gummi bears, and for the first time a Go Pro camera that would clip on my headlamp band outside it's case. It was 18 degrees and I was freezing, but I knew it would warm up quick. The weather forecast was perfect. I hit the trail at 7:45 and planned on filling the Camelback at the first water stop, Supai Tunnel, 1.7 miles down the North Rim Kaibob trail. Down the trail I really missed Rob, as this section of the trail is as vivid in my memory as yesterday. It was my first experience running the Grand Canyon two years ago, and we talked the whole way down. I knew it would be a tough run without him. My knee was not happy and a few doubts entered my mind around 5 miles into it. But my pace was excellent and I was enjoying running the North Rim trail in the light. The Camelback was a new experience. I won it in a race raffle a few years ago and had never used it. Who the heck needs 50 ounces of water? But it was amazing. It held all my gear and I could sip from the tube on the go. I passed Cottonwood and Phantom Ranch without stopping. In the base of the canyon you usually pass other R2R runners on their way across and it was again awesome today to say Hi as you pass. There were three separate groups and a lot of very fit women running. I hadn't seen this before and wondered if it had something to do with the shutdown or it being one of the last weekends to get a R2R done. I stopped in Indian Gardens to drink and refill. I decided to just continue the run without the usual breaks up to the South Rim and go slow on the way back. I got into a rhythm and made the Rim just after 12 noon. My Garmin said 24.2 miles which was due to the short run from the North campground. Now I plugged the Garmin in at the lodge and made two huge PB&J sandwiches and had the best Coke on the planet. I was hurting though and wondering what that crossing would mean for the way back, having skipped the usual 15 minute breaks at the water stations. It was a mess getting going again. Everything hurt. My first mile going down was 11 minutes. Lots of hikers as usual on this side, and very friendly, even shouting encouragement. Now I took my time, stopping at Indian Gardens for 15 minutes. Coming down Bright Angel just after the Devil's Corkscrew a very fit 20 something runner that I had crossed paths with in the early morning stopped to talk to me. He was out if water and hurting, having crossed via South Kaibob, the shorter trail, in 3:45. A sweet time! I saw none of the other runners from the morning which means they were all R2R's. But coming up on Phantom Ranch there was the big group I had passed going the other way. We all sat and talked with a large group from France hiking the canyon in a week. One of the French guys was incredulous about the amount of serious runners in the canyon. He said his impression of Americans had totally changed. I had the same impression from this run. You can easily get discouraged about the state of people and their attitudes, then get out doing something like this and find there are hundreds just like you. The big group doing a R2R2R had 5 guys and 3 girls. They said they had started at two am from the South Kaibob trailhead. That's nuts. They had waited fir the whole group to get into Phantom Ranch since only the 9 mile climb up the Bright Angel trail was left. They had been there over an hour waiting for stragglers. Two of the guys were flat out on the ground. I sat with them for a bit talking through the day and making sure they were OK. Phantom Ranch has full facilities so it would be a good cutoff point. I had 14 miles to go and it was hitting me too. Now the lack of rest stops on the south crossing caught up. By Cottonwood campground I was toast. I drenched in water, filled up the Camelback, and headed up. It was impossible. I decided to run a mile and hike 5 minutes, then alternate it as long as I could. After 3 miles I was baking in the sun and was just hiking. But I know from long trail runs in the past that you never know what you'll feel like in 30 minutes, so keep going at any cost. When I reached the ranger station at the bottom of the North Rim Kaibob trail I was tempted to knock on the door and crash for the day. I was so dead. But after sitting for 15 minutes and freezing my butt off, I had to get going. My jacket and light were a mile up the trail stashed in a bush and with temperatures dropping and not knowing how I was going to make it, I was getting worried. Going this far on your own is a whole different animal. Despite feeling like I could barely hike, I settled on a run up the trail and sure enough, the fatigue passed. At least enough that I could keep going. I passed two groups of day hikers on the last climb, but not a single ranger all day. At the top I was overcome by the feeling of having made it, pushing through. I haven't experienced such a day full of incredible people and awesome energy in as long as I remember. I really missed running it with the guys who showed it to me, but also enjoyed the total focus it took to do it solo. I have unlimited respect for those who run 100 mile trail races. I can't even imagine it. I saw more wildlife than ever before in the canyon today. Jumped three deer, a big buck, wild turkeys everywhere, a fox, and squirrels all over. That was different than past crossings. I also had that Go Pro along so I'll get a video of some of the clips put together. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy shakeout run after yesterday. Needed to check if I broke anything. I survived. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles on a hotel treadmill in Vegas.
Good times.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| With three straight 14 hour work days there's not much time for running this week. Oh well... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice Fall run along Stokes trail, Logan.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run at home. Heading down to Moab for some camping and Jeeping for the weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
USATF Half Marathon Trail National Championships (13.11 Miles) 01:38:07, Place overall: 30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 13.11 | 0.00 | 14.61 |
| Another long race report from me, but this was such a new experience for me, I gotta write it out.
We were heading down to Moab to go Jeeping and camping for four days and I found out driving down that the USATF Half Marathon National Trail Championships were Saturday morning in our campground, Kane’s Creek. I felt fairly good after the R2R2R last week so Saturday morning we got up and walked over to the start. Praise to race directors that start at 9am! The director gave me an entry and we signed the kids up for volunteering. This couldn’t be harder than that Bear Lake Monster Half I did a few weeks ago, right? I survived that. Wrong.
I was surprised to see several teams, Xterra, etc, and some very serious trail runners warming up. This wasn’t going to be some little city half marathon. Looking at the course map I saw that it was up Pritchett Canyon which we would be Jeeping up that afternoon. A serious rockfest climb for 4X4s. The kids were already busy filling up water jugs for the aid stations so I went for a short run. In the start corral I saw a few faces that I recognized, Jared Scott, an amazing trail runner with numerous championships under his belt and Joseph Gray on the US Mountain Team who won Worlds and Xterra Worlds. Two women who looked familiar and who's names I got after the race were Stevie Kremer of Solomon Running, the Skyrunner 2013 Champion and Melody Fairchild, a name from the past, once thought to be the best high school runner of all time. I ended up trading places with these two for most of the race. They totally kicked my butt through the river at the end. Albert Wint also came up and said Hi. They started in seven minute waves with the competitive USATF wave first.
The start was crazy, fast, with guys elbowing and pushing for position. One guy actually pushed me off the road after about 200 yards. ?? We hit the canyon and were immediately in deep sand. The Jeep trail was about four wide and soon changed to a boulder climb. Lots of aggressive jockeying for position. Albert caught up to me and I commented on the crazy start. He says what the heck, don’t they know this is a half marathon? The trail was soon going up the rock climbs with two and four foot ledges that you had to stop and hand climb up. People were moving fast though, and it was obvious this was not your typical running crowd. The guy in front of me went down and one woman was taking an upper ledge above us. On the rim we hit a dirt road about mile 5 and I was finally able to pick up speed. I got in two 6 minute miles in the dirt and sand and managed to pass about 6 or seven runners including those two women. I caught back up to Albert too. By 8 miles we were in single track and it was rocky, narrow, and fun! Now I realized why the runners had started for position like they had. It was nearly impossible to pass. I soon got stuck behind a group. I swung out on the side of the trail hopping over sagebrush and immediately bit it, cutting my knee. I got back on the singletrack and then noticed Albert above us on a cliff ledge, having taken a wrong track and climbing back down. We started down now and I was trying to find a way to get around runners to let it out on the downhill. One guy yelled over his shoulder to let him know when I wanted to pass and he hopped over and let me go. That was neat. The rest simply held position. Now I took a wrong turn at the canyon bottom and a runner actually stopped his race to yell up at me to come back down. It was a class move, and saved my race.
We came into Kane’s Canyon and entered the river bottom. I was surprised to see the trail take Kane’s Creek since it was a river that had a small trail along it during the dry season. It was full and the orange marker posts were in the river. I plunged in and hit waist deep immediately but plowed on sure that this was a short section. A guy passed me above the markers running in the reeds to the side of the river. The trail continued down the river, every now and then going up the bank and then back in, and seemed laid out solely for the difficulty. I was passed again by two guys hauling through the water, couldn’t believe it. I couldn’t even feel my legs. Both women mentioned above passed me through here too. It didn't even slow them down.
First trail race for me and I learned a lot. The aggressiveness was surprising. Also how critical positioning was in the moments when you were not on single track. Single track is a real equalizer. Last, the runners competing in these trail races are strong! A totally different runner, way ahead of my current abilities. Way fun and for sure I’m going to look ahead for the next trail race to do.
The kids loved it today, running wave starts, filling aid station bottles, helping runners with problems, handing out medals and finisher mugs. The directors must have thanked me for their help a dozen times as they helped through the wave finishes. They worked non-stop for two and a half hours.
We had to leave to get going with others on the trail, and they were still working on results because the had to separate normal racers from National competitors, but it looked like I was about 30 overall, 3rd Master on the prelim.
   
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. Lots of hiking in Moab with the kids.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Recovery day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice Fall run in Denver. Four days this week of flight simulator testing to wrap up upgrade to Captain. Stressful week so I'll be getting in some running to handle it all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Windy run in downtown Denver after 6 six hours in the sim.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran along the Sand River trail system in Denver after class.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Stokes nature trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Short and easy. :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| BST trail. Sick kids for two days. Trapped in the house, so this hour felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A day spent up along the trails between Logan Peak down South to Ben Lomond. In the Jeep though. Much easier than running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Beautiful run in Denver today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempo run at 6 min pace. First real workout in two weeks |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Wow, a way sunny and warm day! Had to get in at least a run for fun....
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy general run day
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run in the Talamance Range south of San Jose, Costa Rica. It's been a long summer away from here and good to be back!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Got into San Diego at 11am on a day that God made for running, sunny and 68 degrees. Sweet run along the beaches from Ocean down to Mission.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in Nashville
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Got home at midnight and it took everything I had to drag my butt out for this run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice day for a run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Stuck at work today in Fort Lauderdale. Ran the coastline from the city north. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Medium distance run at 7:03 ave pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day, school lunch with the kids and working on the rv that the garbage truck hit this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yep, another day off from running. Loving life. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just about the best Thanksgiving ever without my kids. I kind of dread the holidays when they are gone. I trail ran the Wellsville Ridge with my skis on my back and skiid down. Intense workout. Then spent the day with the fam eating. I always get flack for having 10 brothers and sisters, but man the holidays are great! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Quick run at the gym at 6am. Loading up the rv in a few hours with ten pretty good runners to run a R2R2R tomorrow morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Group R2R2R trail run (23.3 Miles) 12:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.31 | 0.00 | 0.00 | 0.00 | 23.31 |
| A month ago Walter Brown called me got back from running a R2R2R and asked if I would run a R2R2R with him after Thanksgiving. We decided to open it up to anyone interested and within a week there were 16 runners who wanted to go. I knew the preparation for this run and that what hit you during it, wasn't anything that could be understood until you did it, so a group would take a different approach. Obviously some runners like Clyde, Walter, and Christie didn't need much more than our normal planning, but the rest would take some prep. Walter quickly had a message board running between commited runners for the expedition and we went over 1,000 responses going through the preparation. We set up a separate message board for the 4 or 5 runners that I considered seriously fit to discuss beforehand how to safely carry the rest if it was needed. I got personal numbers for rangers that were staffing the North, South and Phantom Ranch stations and kept in touch, especially as the snow hit in the week before. After we had an idea of who wanted to come, we had to call a few and do the worst part of it, telling them they couldn't do it because it would be too hard. We set up ground rules for the run such as no leaving anyone behind and places to call it off. As a few weeks went by several more fell out due to work, family, and intelligence. We ended up with 11 runners at the Canyon Saturday.
I picked up runners as we headed South with the motorhome and I felt before the run that the drive would be one of the best parts since there were so many different runners from so many different backgrounds. The group was pretty strong, and we took the time heading down to split up the emergency equipment and assess everybody's water, packs, and gear. Honestly everyone was way more organized than me so that was redundant. Somewhere in BFE the RV blew out a tire. Since this was a big diesel the tire was not something easy to find and I ended up putting a used one on that the truck stop recommended. This tire then blew out 30 miles from the North Rim campground, later we found out that the size they used would cause that within 100 miles. Lesson learned. We drove the rest of the way to the trailhead on the single since it was one of the duallies on the back axle, and parked the RV in the parking lot at the Kaibab trailhead as planned. The rangers were aware of us coming and had told me that since the park was officially closed on the North that we were "day use" only. The last ranger staffed at the Rim was there until the day before. She suggested leaving a note in the window that we were out hiking and would "soon be back", since camping and RVs are forbidden right now. Turns out any rangers on this trip that we ran into were awesome.
The snow was over 12 inches when we arrived and the temp was low 20s and dropping. Weather radar looked good and all the forcasts were clear. Brett and I went out as soon as we parked and ran the first quarter mile of the trail to get a feel if we needed crampons, spikes, or just run with regular shoes. Some decided to run with spikes and some without. It was immediately clear to me that I wouldn't be able to do the planned run with the group. There was no way I wanted to run back to a broken RV a day later with a group and possible emergencies. I'd have to stay behind and get it fixed. This could take a day or more since we were so remote and roadside assistance takes hours sometimes since the insurance company bids repair against each other and picks the cheapest. I also had been working through the run, conditions of the group, and especially the cold, in my head as we drove down. The cold worried me above all since I had experienced the huge drop in temp only a few weeks before after mile 35 coming up the North Rim. I felt better about the run if there was someone who could head back into the canyon if there was anyone stuck at the end. Everyone opposed the decision for me to stay behind which I appreciated. We were a good group.
We got up at 4am after a quick, cold night. The stars were so stinking bright, and it was seriously cold! My plan was to run with the group to the bottom of the canyon and come back up since I couldn't get going on repairs anyways until 9am. That would also give me a chance to meet with the other three runners of the group coming from St George who wanted to drive in early morning and start at 6:30am. I could also pick up their car and use it for coordination. The trail was awesome. We quickly warmed up and within a half mile the snow was gone. It reminded me of when I ran with Rob Murphy the first time in the canyon because the feel is just surreal. In a while the group began splitting into small groups of two or three of similar strengths and it was obvious that any plan of staying together as a big group was not really possible. There are just too many different ways people run. After reaching Roaring Springs with Clyde, Walter, Christie, and Brett, I turned around and headed back up. The next group of three runners was half a mile behind and I joined them and went back back down. It was a good chance to see how everyone there was feeling. I then left them, turned around and headed back up, running into Wan another half mile back on his own. I ran with him down for a mile and encouraged him to link up with the two just ahead. Now as I headed up there was only one more of the starting group and I was worried because it was over 1.5 miles before I reached her. On the North Rim that is an eternity. She had reached the first bridge, 2.3 miles down, and was by my watch doing a 24 minute per mile pace. She was floored by the steepness, I estimated her HR at 170 and she had been sitting for 15 minutes before I reached her. I immediately told her it was done and to head back up with me. She didn't argue at all.
It took two hours to get back up with her since she could only go 10 minutes and sit down to recover. She had run several marathons, a 50 mile Ultra, and paced Halfs for Walter's Pace company so this was a pretty depressing experience for her. My heart went out for her. About a mile from the Rim at 7,000 feet we decided that I'd have to leave her to run up and catch the last three guys that were starting at 6:30 so we didn't miss them. I told her that I would be back to finish the hike with her and headed up. In five minutes I ran into Ben, John, and Steve Hooper coming down. They looked amazing strong. We talked about the runners ahead, made some quick plans, and I headed up to the RV. Maurine made it back up just as I was heading back down for her. By this time I was aware that there was a good inversion in the canyon and that the R2R2R runners would be in it most of the day. Maurine and I drove the 2 miles from the trailhead to the North Rim overlook and lo and behold I got cell reception! Stranger yet, the gift shop was open. One lady who looked like a carny was staffing it, sitting by a space heater, and said that with budget cuts the NPS had no rangers on the North Rim but felt it was better for public relations that at least one person staffed the gift shop for another week. It took three hours of phone calls to places from Falgstaff, Salt Lake and St George looking for the right tire and someone who was open on Thanksgiving weekend. In the end a company company drove up from Falgstaff five hours away with two tires since I didn't want just the one replaced. They said that they would be up at 7pm and so we headed back to the motorhome. Thank goodness for Roadside coverage since this $2,700 expense was covered. (except for the tires...) As we were heading down I saw a ranger truck on the road and stopped him. He said he was doing the drive patrol for the day and was actually excited about our group running. He was cool with the RV being in a place where no camping or overnighting was allowed and even offered to help me pull the wheel with their shop equipment.
In the few minutes on the North Rim that I had reception I called Walter who had just reached the South Rim with the first group. It was only 10am, they killed it! They had decided to take the South Kaibab route and the shuttle over to the South Visitor's Center, then back across via Bright Angel. They could talk to each small group as they came back. At 2pm when I had caught up with repair arrangements and checking on everyone I headed back down the North Rim. I had a big pack full of extra clothes, water, first aid, "real food", dry socks etc. I was pretty worried about the quickly dropping temperature. I came up on the lead group near the ranger station at the bottom and Walter was struggling. He had been sick and was not able to get enough in. He also had some leg cramps. We divied out dry clothes and made some compression thigh supports by tearing out the ends of some socks for Walter. Clyde and Christie headed up and I stayed with Walter. He was toast, but at least taking in water. He was like a machine and I loved this part of the run the most, just talking about life. Finally we stopped again and he ate almost an entire bag of Fritos. I begged him to not hurl these near me as we climbed. In the next hour he got stronger and stronger and pretty much took off. We eventually caught up to Clyde and Christie and then just a couple hundred yards from the Rim he sat down. I was seriously freezing, hands numb and shaking, and was pointing out the trailhead end visible just above us. He got up and powered it through.
The repair guys had showed up early and had finished already so I just had to drive up to the North Rim with them where there was reception and settle the bill. That's another story...
In a few hours Steve and John showed up at the RV from their double crossing-awesome! They confirmed that Ben had called it off reaching the South Rim and had called his wife to pick him up. It was 8pm by now and really cold. Walter and I drove up quick to the North Rim again and checked messages while Christie dragged Clyde out for another 4 miles so they could have an even 50. Two runners had checked in from the South Rim on my messages so we knew they were coming back. We checked in with their family emergency numbers to reassure families at home and headed back to the RV. It was now just past 9pm and I put together another pack of things to head back down the North Rim for the last three runners. I had some sleeping bags, dry clothes, water and food. I hit the bathroom one last time. Man, I really didn't want to run the North Rim for the fourth time, maybe even sleeping overnight on it. Just then there was some shouting from outside. The last group of three had showed up.
Eight of our group finished, two women (both as strong as any of the guys). As far as I'm aware, the biggest group that has completed a R2R2R together in a day. Everybody was crashed or too pumped up to crash but we eventually got the lights out for some sleep and headed back in the morning. What a cool experience, from a solo a few weeks ago to sharing the experience with a group.
Walter Brown, Maurine Lee, Christie Crompel, Clyde Behunin, John Beckstrom, Brett Peterson, Ben Ford, Wan Hou Jerry Kou, Mandi Mcbride, Steve Hooper, me.
This is a short entry from Wan this morning; his Facebook post to his friends on his own experience Saturday. He's a 50 year old immigrant from China, and a chef who teaches at SLC community college who cooked for us on the trip and ran the whole thing. He ran by himself after somehow getting separated from the other two from the South Rim to the bottom of the North, mostly in the dark, where he caught up with Brett and Mandi for the final climb:
R2R2R
This Grand Canyon expedition, ultra marathon, was truly an epic and once in a lifetime adventure. The experience was beyond words could describe. Countless of prayers, silence and aloud were answered; doubts gave ways; mental toughness was strengthened; and physical endurance was put to the limit. The Holy Ghost pinpointed me in the dark and daylight a crossed the grand canyon corridors from the peak of the North Rim to the bottom of the Colorado River up to the top of Bright Angel at the South Rim then back to the North Rim.
The entire journey covered 46 trial miles and climbed over 22 thousands feet elevation; endured 17 °F on an icy vertical drop trial on the north to the boned chill of 22 °F on the south; did all these in 14 hours.
My heartfelt thanks to a group of elite runners who I admire enormously allowed me to be a tiny part of their lives. I am profoundly grateful to my wife and children for their love and support; they were the reasons I did this in a dramatic way. I express my deepest gratitude to my Heavenly Father who gave me life to enjoy one of His greatest creations on earth, the Grand Canyon.
Trail running enhances life
Wan Hou Jerry Kou
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day driving home with the group from R2R2R. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Crimson trail. Lots of snow today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Awesome steep run in Medicine Bow National Forest. Ran right into a moose and her calf. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Progression run, increasing intensity. 2 @ 9mph, 3 @ 10, 2 @11, 2 @ 9. Good run on a treadmill in the biggest gym I have ever seen, a 24 hour fitness in Denver. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy gym run in Denver. -3 F this morning, nose hair freezing temps. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| After work last night I headed up I70 out of Denver into the Front Range since I had Friday day off until 8pm. I was hoping to summit three of the Fourteeners on cross country skis; Bierstadt, Torrys and Grays. Guanella Pass is an easy trailhead to reach from the metro and most of the trail is not vertical. The trailhead itself is at 11,300 feet. I slept in the Jeep and woke up to -29 F temps. The coldest trail start I have ever had. By the time I reached Bierstadt I was cold enough to call off Torys and just head over to Evans. Made great time on the flats and downhills, faster than trail running. Super careful with the avalanche report, I never left the ridge trails. Mostly cloudy with occasional awesome periods of sun. Just freakin abnormal cold. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Sweet run along the Superstition Mountains, Phoenix AZ with my brother. We ran trail #53 up Siphon Draw which is a 3,000 foot climb up to Falt Iron and across towards Peralta. 60 degrees and sunshine, exactly a 90 degree temperature swing from the trail yesterday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I sat in the lounger at home in the sun today, writing letters to family and looking at the Christmas lights while the kids talked for hours about what they want for Christmas. This must be what retired people feel like. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Hard, flat run. Long overdue for a run like this. Ran along the Orange County beaches from Balboa to Newport out on the Huntington Pier and back. 7:14 average pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long work day, literally not a minute to run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Tempo gym treadmill, 10 mph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Spent an entire afternoon helping the kids make gingerbread houses which destroyed my kitchen. Had just enough time for a short tempo. Just under six min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1.5 mile swim. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In Indianapolis today and raining, sleet, whatever. I got on the treadmill and did three miles before I couldn't stand it anymore. Man I hate treadmills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Medium speed temp run in Milwaukee. Stupid cold. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
| Lift early morning at the gym and five on the treadmill at 10mph. Ran the Rattlesnake trail up to Box Elder Peak of the Wellsvilles in the afternoon, a four mile trail gaining 4,000 feet. Since the snow was two feet deep and I had ski gear on my back it took almost two hours to gain the peak. Skiid the east face down and joined Coldwater trail to run back. Just an amazing day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 1@8mph, 2@10, 1@8, 2@10, 1@8, 2@10 Treadmill baby... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy miles in the snow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Cold St Louis. Make it stop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Seriously awesome run along the north coast of the Dominican Republic. Had the hotel driver take me up the coast and drop me off 20 miles north of any hotels on the coastline. Could be the longest run on just sand I can remember. Only saw two other people the whole afternoon. I have all day tomorrow here too and I'm coming right back up. It's amazing what $10 US will get you here.
I finished an interesting book, not an easy read but a lot to think about; Indian Running. Written about the Tarahumara and a few other tribes some twenty years before Born To Run. Since reading it I've been thinking about his observation why was impossible for the indians to succeed in Western races. A run was like a banquet for them, often they would just walk away after a race. They got everything out of it they came for during the race. Some of the running I get a chance to do like today or some of the canyon running feel the same.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 82 degrees today and hot sun. I'm averaging 8 min miles on the sand and it's kicking my butt. Pretty sore.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 32 pilots called in sick for Christmas Eve this morning and since I was on my way home I got put back on duty. We had a good crew though and enjoyed the day. The kids were about crazy dizzy for Christmas when I finally picked them up at 7pm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off with the kids. With most of my ten brothers and sisters married and popping out kids, my girls now have 57 cousins. Christmas dinner is an event. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Putting in some miles...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 10.00 | 0.00 | 0.00 | 22.00 |
| Early morning at the gym. Ten mile tempo at 6 pace. Getting in the run before the day begins. With a day off and a million things to do, the best option I'm thinking is to ignore it all and head for the mountains. I've been eyeing the Wellsville Ridge North to South route the past week. I'd have to snow shoe it. The snow is too deep for packing skiis on my back and it's too steep for cross country skis. But Tony Grove got three feet of snow through the month and I'd love to ski up Naomi.
I'll call this old guy I know, name of Murphy, though and see if he wants to run this afternoon. Maybe I'll put in some miles with him.
Just finished two more of the original and only books on the inner Grand Canyon trails. "The Man Who Walked Through Time", and "Running Wild".
Rob didn't answer his phone so I headed up to Tony Grove trail and did a hard 12 on cross country skis.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.40 | 0.00 | 0.00 | 0.00 | 20.40 |
| Nice evening run in Ft Lauderdale. Way sore today starting out, probably from the tempo run yesterday. Or the first day of cross country skiing this year. Whatever it was, I almost gave up on this run, but after ten miles it faded away.
Yesterday skiing across the base of Mt Elmer I caught up to two guys from the Utah Avalanche Center skinning up towards Tony Grove on split skis. Pretty awesome guys decked out in enough gear to cross Antarctica, airbags, beacons, shovels etc. One of them said they had noticed my tracks across the lake and wondered who was ambitious enough to be up there already. They were digging avalanche pits along the North slopes and showed me some pics of three slides already. I was struck again how almost every time I get out on some trip in the mountains I meet some of the coolest people.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Pompano Beach, FL. 95% humidity today. Killer.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy run heading through the Mall and monoments in DC. Man I am sore today. Better take a few days easy or I'll be right back in the pain locker. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Five in the morning in LA. The rest on the Logan River trail with headlamps New Year's Eve with Mandi, Conner Manz, Rob, Claire, Walter, Brett and some dogs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2403.61 | 259.35 | 69.44 | 12.01 | 2744.41 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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